CrossFit WOD – 7/31/2015

Mobility and Breathing (No Measure)

Metcon (AMRAP – Reps)

Tabata – Complete all 8 rounds of the movement before moving on to the next.


Rest 40 Sec

Kb Snatches 35/26

Rest 40 Sec


Rest 40 Sec


Rep Goals

Dubs x30-35

KB Snatches x6-8 (3-4 each arm)

Burpees x6-8

Sit-ups x6-8

Workout of the Day


  • CrossFit WOD – 8/15/18

    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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